Fat Cut

[write2staceyz]

Current Stats:
Age, 36
Height, 5'3"
Current weight, 126
Current body fat 30.6%
Adding current body fat scan, then I had 2 large meals, so adjusted + 0.2%
Will scan once every 3 months to monitor the progress.

Target body fat 18%
Time target, 1 year


Program plan (Fierce 5)
A, C, B, C, A, C, C
A= Workout A, B = Workout B, C = Cardio


Workout A
Squat 3x5
Bench 3x5
Pendlay Rows 3x8
Face Pulls 3x10
Tricep pressdowns 2x10 Superset

Workout B
Front Squat 3x5
Overhead Press 3x5
Romanian Deadlift 3x8
Lat Pulldowns 3x8
Ab work 2x15

Day 1
Time Noon,
Duration 45 minutes
Workout, cardio, crossramp machine
resistance 7

Time 9:30pm (weights are in pounds)
Squat 115x5, 125x5, 125x5
Bench 75x5, 75x5, 75x5
Pendlay Rows 30x8, 35x8, 40x8
Face Pulls 100x8, 100x8, 100x8
Tricep pressdowns 60x15, 70x15

Diet, 184g protein, 135g carb, 34g fat

Day 2,
Time 12:50
Workout, elliptical
Duration, 45 minutes
Resistance, 5

Diet, 160g protein 160g carb, 27g fat

[Javaw0cky]

Congrats on Day 1 ! Feeling good?

[write2staceyz]

Congrats on Day 1 ! Feeling good?

Thank you for the support!

Yes, feeling great!

[WitYoChestBoa]

Nice job getting to step one which surprisingly is the hardest part for most people, BUT doesn't 12 months seem pretty lengthy for 20 something pounds of fat to lose? To each is own as its ultimately your decision but shortening the time to 3-4 months would help you see results much quicker and allow you to eat at a deficit for a shorter period.

[write2staceyz]

Nice job getting to step one which surprisingly is the hardest part for most people, BUT doesn't 12 months seem pretty lengthy for 20 something pounds of fat to lose? To each is own as its ultimately your decision but shortening the time to 3-4 months would help you see results much quicker and allow you to eat at a deficit for a shorter period.

Thank you for the support =)

3-4 months means I have to cut 3-4% a month. I thought it is better not to cut so fast?

[WitYoChestBoa]

Thank you for the support =)

3-4 months means I have to cut 3-4% a month. I thought it is better not to cut so fast?

Its better not to cut fast when you have muscle mass that you want to maintain. Even so, cutting at that rate is not particularly fast by any means. Have you done any type of muscle hypertrophy training or are you looking to cut before stepping into it? To let us help you we need to know your goals so we can help you get to where you want to be faster.

[write2staceyz]

Its better not to cut fast when you have muscle mass that you want to maintain. Even so, cutting at that rate is not particularly fast by any means. Have you done any type of muscle hypertrophy training or are you looking to cut before stepping into it? To let us help you we need to know your goals so we can help you get to where you want to be faster.

I have never heard of hypertrophy training until now...I am reading the definition of Hypertrophy-Specific Training now.

I picked Fierce 5 adds Cardio. However, if there is a more efficient way, I would love to learn.

My goal is to reduce body fat down to 18%, which means to lose 40% of my current body fat.

[WitYoChestBoa]

I have never heard of hypertrophy training until now...I am reading the definition of Hypertrophy-Specific Training now.

I picked Fierce 5 adds Cardio. However, if there is a more efficient way, I would love to learn.

My goal is to reduce body fat down to 18%, which means to lose 40% of my current body fat.

Fierce 5 is a great strength program and im sure it helps a bit with hypertrophy too (correct me if im wrong) but it seems as though its not enough volume of a workout to get the best bang for your buck. Just my two cents ofcourse.

[write2staceyz]

Fierce 5 is a great strength program and im sure it helps a bit with hypertrophy too (correct me if im wrong) but it seems as though its not enough volume of a workout to get the best bang for your buck. Just my two cents ofcourse.

Thank you. . I will do more study on hypertrophy =)

[adriannec]

Great job getting started! I saw your question about bodyfat above. A good rate of loss is about .5-1% of bodyweight weekly if you're cutting. That's not to say you have to go at that rate, but as said above slower than that may get frustrating and much faster than that could put muscle at risk. At your 126 lbs, that's in the range of .6-1.2 lbs per week.

I do want to mention that bodyfat measuring isn't always accurate depending on the method so don't get tied up in numbers. If you're lifting heavy while dieting and have protein up, I'd focus on the scale and assume that most of the weight loss is from fat. Even if you are accurate with body fat estimates, the same numbers look different on everyone depending on muscle mass and how you genetically carry muscle and fat.

So two people with the same body fat percentage can look very different. I'd focus on how you look in the mirror and get to a weight that you can sustain without a ton of effort. At that point if you don't have the definition you want, you may need to spend some time building muscle to get closer to your desired look.

[write2staceyz]

Great job getting started! I saw your question about bodyfat above. A good rate of loss is about .5-1% of bodyweight weekly if you're cutting. That's not to say you have to go at that rate, but as said above slower than that may get frustrating and much faster than that could put muscle at risk. At your 126 lbs, that's in the range of .6-1.2 lbs per week.

I do want to mention that bodyfat measuring isn't always accurate depending on the method so don't get tied up in numbers. If you're lifting heavy while dieting and have protein up, I'd focus on the scale and assume that most of the weight loss is from fat. Even if you are accurate with body fat estimates, the same numbers look different on everyone depending on muscle mass and how you genetically carry muscle and fat.

So two people with the same body fat percentage can look very different. I'd focus on how you look in the mirror and get to a weight that you can sustain without a ton of effort. At that point if you don't have the definition you want, you may need to spend some time building muscle to get closer to your desired look.

Thanks for the support and answer about the body fat.!

Today my lower leg hurts when I walk. I wonder if it is normal after the workout. I did add 40lb more than I usually lift on the first day of program. Now I think about reduce the weight because I don't want to get injured and not be able to workout.

Today is supposed to be light cardio. I am hoping my leg can recover by tomorrow.

An update, after a couple of hours, my leg is feeling much better now. Not hurting when I walk any more. I am less worried now.

[write2staceyz]

Day 3, today is quite difficult as I didn't finish work.

I didn't do the cardio at lunch time. Cancelled my massage appointment to that I can have more time to work.

I know I need to work out today. But I am also meeting my friend tonight. Maybe I will ask her to go to the gym together with me so that I won't miss the workout.

Just writing this, I think I am going to gym to do 20 minutes cardio. Then I should still be able to come back and catch my next meeting.

[write2staceyz]

Day 3

Time 6:30pm
Duration 20 minutes
Workout, cardio, elliptical
resistance 7

[write2staceyz]

Day 4 6/22

Time 9:30pm to 10:30pm
Front Squat with DB 5x42.5 (3 sets)
Overhead Press 5x50 (3 sets)
Romanian Deadlift 3x125 (3 sets)
Lat Pulldowns 60x8 (3 sets)
Ab workout Situp, leg raise and push up 20 (3 sets)

I did workout B last night but was too tired to write it down last night.

[adriannec]

Nice job on those front squats! That's a hard variation with the hold. It always kills my wrists at first.

[write2staceyz]

Nice job on those front squats! That's a hard variation with the hold. It always kills my wrists at first.

I actually still don't know how to do a front squat because it hurts my wrist really bad too. So I used a dumbbell instead.

[aquamarine84]

I actually still don't know how to do a front squat because it hurts my wrist really bad too. So I used a dumbbell instead.

Have you tried cross arm grip? It is a lot easier on your wrists.

[write2staceyz]

Have you tried cross arm grip? It is a lot easier on your wrists.

Thank you for the suggestion! I did. It is still hard for me to do. I still was not able to do it for some reason. =(

I think maybe my arm is too weak or my shoulder is too weak.

[write2staceyz]

In less than 8 hours, I am going to fly oversea to visit my parents for a week and a half.

I don't know if I will find a gym and do the workout. But I will continue my workout for sure after I come back =)

[okayest]

I actually still don't know how to do a front squat because it hurts my wrist really bad too. So I used a dumbbell instead.

They used to hurt my wrist until I realized I needed to rest the bar in my fingers, not my palms.

Lots of wrist pain like this




No wrist pain like this

[write2staceyz]

They used to hurt my wrist until I realized I needed to rest the bar in my fingers, not my palms.

Lots of wrist pain like this



No wrist pain like this

thank you for the picture clarification. I tried the finger hold, but I cannot balance when start to put them on my finger, they will slide and then my finer or wrist will still get hold.

[write2staceyz]

Day 5
Squat 125lbx5, 103lbx5, 125lbx5
Bench 67llbx5,67llbx5,67llbx5
Pendlay Row 44lbx8, 44lbx8, 66lbx8
Veritical Row 75lbx8, 75lbx15, 75lbx7
Laterial Pull Down 60lbx10, 60lbx11, 60lbx10

Running 15 minutes at 5 mi/hr

[write2staceyz]

Day 6

Bicycle X20 , leg raise X20, plank 20 sec, 3 sets
Treadmill Walking, incline 5, 4mi/hr @ 45 minutes

[write2staceyz]

day 7

Afternoon
Dumbell front Squat 44lbx10, 62lbx5, 62lbx5;
Overhead Press 33lbx10, 44lbx3, 33lbx7;
Romanian Deadlift 66lbx10, 66lbx7, 66lbx7;
Face Pulls 65lb x10, 65lbx10, 65lb x 10;
Tricep pressdowns 40lbx10, 40lbx10, 40lbx10;
Bicep curl 33lbx15;
Kneeling cable crunch, 110lbx15, 110lbx15

Night
Squat (body weight) 50, 100
Swing (body weight) 50
Push up 30

[write2staceyz]

Day 8

Morning, Walk at 3.2mi/hr, 4.5 miles

Noon, bicycle x 25, leg raise x 50, push up x 20 (3 sets)

afternoon, Elliptical 60 mins

[Fiction2Fitness]

Nice job so far. Keep it up!

For front squat, it took me a little while to get used to the lift. I even tried the crossed arm approach but balance isn't there when got up closer to 100. I do front now much better but it's hit or miss as my right hand/wrist acts up at times.

[write2staceyz]

Nice job so far. Keep it up!

For front squat, it took me a little while to get used to the lift. I even tried the crossed arm approach but balance isn't there when got up closer to 100. I do front now much better but it's hit or miss as my right hand/wrist acts up at times.

Thank you =)

I am determined to reduce my body fat. I just booked a dexa scan in 2 weeks, and I am excited and nervous to see the progress.

I am actually okay with the dumbbell front squat. But I am concerned my dead lift's posture is not right because I cannot lift much weight.

[Fiction2Fitness]

Thank you =)

I am determined to reduce my body fat. I just booked a dexa scan in 2 weeks, and I am excited and nervous to see the progress.

I am actually okay with the dumbbell front squat. But I am concerned my dead lift's posture is not right because I cannot lift much weight.

You'll get there on the deadlift. Form is very important with that one so you do want to be careful and get the form checked. Over time it gets better too minus the occasion 1 rep test where form can be a little less than amazing at times. And one person's light weight is another's heavy. ;-)

[write2staceyz]

You'll get there on the deadlift. Form is very important with that one so you do want to be careful and get the form checked. Over time it gets better too minus the occasion 1 rep test where form can be a little less than amazing at times. And one person's light weight is another's heavy. ;-)

Thanks! =D

[write2staceyz]

Day 9

This morning, my upper leg is super sore today. That is strange because the intensity cardio I did yesterday is very low. Maybe it is the delayed effect of my 100 squat I did the day before yesterday?

I ate two peaches this morning. They tasted so delicious. I think I am going to bring a luggage of peaches back to US. I checked the calories of the peach and luckily, they are not high.

Today at the gym, a guy told me that my squat posture is not correct that I lean forward too much. So I am going to reset my squat next time and focus on getting my posture correct first.

Squat 120lbx7, 120lbx7, 120lbx7
Bench 55lbx5, 44lbx5, 44lbx5
Pendlay Rows 66lbx8, 66lbx8, 66lbx8
Face Pulls 65lbx15, 65lbx15
Tricep pressdowns 40lbx15, 40lbx15

Cardio: HIIT